By: Jessica Roy MS, RD, LDN

Father’s Day is coming up and I asked my husband,Chris, what he wants for a celebratory meal. He surprised me with his request for Impossible Burgers, a plant based meat substitute. He is a meat loving type of guy most of the time, although he has never refused to eat any of my roasted veggies (add olive oil, salt, pepper, and garlic and he will eat most anything!).

To any aspiring meatless Monday men out there, Chris promises these burgers taste just as good as beef, he actually likes the flavor better, hence his request for his special meal. I understand not all Dads want to celebrate this way, so check out my burger round up from Meal Garden (my recipe and meal planning tool, so all of these are decent from a nutrition perspective), which includes burgers of all kinds!

	Salmon Avocado Burgers Ingredients 1 lb Atlantic salmon, wild (skin removed) 1 cup Panko bread crumbs 1/4 cup Cilantro (coriander) 1 medium Egg 1/4 cup Mayonnaise 1 tbsp  Lemon juice 1 tsp    Salt 1 tsp    Black pepper 2 tbsp  Extra virgin olive oil 1 avocado(s)   Avocado (chopped) 1/3 cup Red onion (chopped) 1/4 cup Cilantro (coriander) (chopped) 1 whole lime(s) Lime juice (fresh)   Instructions For burgers: Chop the salmon filet into small pieces (about 1/4 inch) and transfer it into a medium mixing bowl. Gently stir in bread crumbs, cilantro, egg, mayonnaise, lemon juice, mustard, 1/2 tsp salt and 1/2 tsp pepper. Let the mixture rest for 5-10 minutes. Heat a little 1 tbsp oil in a large non-stick grill pan over medium heat. Divide the salmon mixture into 6 and form neat patties. Fry/grill the patties until browned on both sides and just cooked through; about 4 minutes on each side. For the salsa: Combine remaining ingredients together and mix well. Garnish patties with a spoonful of salsa.
	Turkey Burger Sliders Ingredients 1/4 tsp Black pepper 1/2 cup, shredded Cheddar cheese 12 roll  Dinner roll, white 2 cup shredded Lettuce, loose leaf (for topping) 12 bun Mini sandwich bun 1 tsp    Olive oil 1/4 tsp Salt 2 medium Tomato (sliced, for topping) 1 lb Ground turkey, lean 2 medium slice(s) White bread 1 small Yellow onion (coarsely grated) Instructions In a food processor, pulse bread until fine crumbs form. Transfer to a medium bowl; add turkey, cheese, and onion. Season with salt and pepper, and mix gently just until combined. Form twelve 2-inch patties (about 3 tablespoons each). In a large nonstick skillet, heat oil over medium heat. Cook patties until browned and cooked through, about 5 minutes per side. Serve on rolls with lettuce, tomatoes, ketchup, and mustard, if desired.
	Cheddar, Bacon, Mushroom Burgers Ingredients 16 leaves of Lettuce, romaine (or other lettuce) 1 C sliced White mushrooms 4 T Mayonnaise 1/2 small Red onion, diced 4 slices Cheddar cheese, sharp 4 pieces of bacon 2 T Worcestershire sauce 1 lb ground Beef (organic or grass fed) 1 T olive oil 4 whole wheat burger buns (I like the ones by Dave’s Killer Bread) Instructions Make the patties by adding the Worcestershire sauce and onions to the meat, form into 4 equal patties. Cut the mushrooms into thin slices Cook mushrooms in a pan for about 8 minutes with olive oil Cook bacon in the oven until crispy Cook the patties on a BBQ or on a pan with ridges for about s for about 4 minutes per side or until the meat is cooked through. Serve with lettuce, mayonnaise, cheese, bacon and mushrooms

 

To all the Dads out there, happy Father’s Day! I hope your family allows you to relax or putter in the yard/garage (what my own Dad loves best) and prepares for you some kind of delicious grilled meal!!!

Please reach out to the dietitians at Waverley Oaks for more recipes and healthy eating ideas. We can custom design meal plans and recipe suggestions to you and your family with our Meal Garden suite of tools! Email [email protected]

by: Jessica Roy MS, RD, LDN

I received a question from a lovely woman who is trying to focus on more plant-based eating. While focusing on more plant food sources, especially protein, is certainly a healthful habit, she is getting bored. So I did a little research to help expand my knowledge of the options available.

The go to plant-based protein sources that many already know and rely on may include soy products (edamame, tempeh, tofu, miso), nuts, seeds, legumes (beans and peanuts), and high protein grains (quinoa). Some other grains that are less readily used may include farro and freekeh. Farro is a versatile grain with a nutty flavor and larger grain compared to quinoa. Just ½ cup cooked farro contains 6 grams of protein and 5 g of fiber. Freekeh is another powerhouse grain with 8 grams of protein and 4 grams of fiber per ½ cup cooked. Freekeh cooks just like rice and may be a more subtle flavor compared to farro.

A quick search of area grocery stores shows these tasty looking plant-based protein snacks as new options for anyone (these can be a great replacement to more heavily processed crunchy, salty snacks). Check these out and let me know your favorites (so far I have had the seaweed snacks, Kind bars, and lupini beans).

1. GimMe Seaweed Snacks – not a huge protein or fiber source, but definitely tasty, crunchy, and salty with only 25 calories for the entire container. I tend to pair these with a mozzarella string cheese for more staying power.
2. KIND Nuts and Spices Bar – 1 bar provides 6 g or protein and 6 g of fiber. Find them sweet or savory!
3. Go Umami Baked Tofu Bar – 1 bar offers 5 g of protein and just a little fiber (1 g) with a low calorie count (60 calories), feel free to add in a piece of fruit for the perfect snack combo!
4. Brami Lupini Beans – these are my current favorite, easy snacking in a single pouch variety with 9 grams of protein and 7 grams of fiber.
5. Go Raw Sprouted Flax Snax – I really want to try these next. 20 pieces provide 5 grams of protein and 5 grams of fiber at a reasonable calorie content (150 calories).

I was also asked about soy safety in this question from my lovely friend. I want to dispel the nutrition myth that continues to persist regarding soy and breast cancer. The most up to date scientific research does not show any correlation between soy intake and increased incidence of breast cancer. In fact, per the Academy of Nutrition and Dietetics, soy intake may offer an improved prognosis in women who have breast cancer, and young girls who include soy may have a lifelong lower risk of breast cancer. So please do not be afraid to include soy in your diet, as it offers an excellent plant based protein source.

 

For more support with happy and healthy eating, reach out to Jessica at [email protected]!

 

By: Janyce Gately MS, RD, LDN, HC

Cooking with herbs and spices is an easy way to add flavor, color and fragrance to foods.  But beyond the flavor enhancing power of spices, they are also loaded with vitamins and minerals and have important medicinal benefits.

Long before their culinary use, spices were used in many cultures for their antimicrobial properties, and to stimulate the immune system to help reduce illness.  Spices have also been used for centuries to reduce inflammation.  The anti-inflammatory benefits of spices are significant because chronic low grade inflammation in the body can damage healthy cells, tissues and organs and lead to diseases such as cancer, diabetes, heart disease, stroke, dementia, arthritis and depression.

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